AMRAP 30

"In teams of three"
30 wallball
30 Db snatch
30 up&down
* max rounds 400m run
one is running all the time

NCFIT BENCHMARK WORKOUT
PERFORMANCE
FOR TIME
9-7-5-15-12-9
Front Squat @70/47.5kg
Bar Facing Burpee

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FITNESS
FOR TIME
9-7-5-15-12-9
Front Squat @52.5/35kg
Bar Facing Burpee

• RPE 9
• Video: https://vimeo.com/827177858?share=copy

8 SETS (:20 ON/ :10 OFF)*
MOVT 1 - Deadlifts @ moderate-heavy
MOVT 2 - Up-Down Over Bar
MOVT 3 - Sit-Ups
-No Additional Rest b/t Sets-

*1 SET = MOVT 1-MOVT 3. So :20 deadlift, quick rest, :20 Up-Down, quick rest, :20 Sit-up = 1 set!
Choose a weight that allows you perform 7-10 TNG Reps each interval.

• RPE 8 -Daily Video: https://vimeo.com/790241004

WORKOUT (PERFORMANCE)
ON A 22:00 RUNNING CLOCK...
150/120 Cal Bike/Row/Ski
Immediately Into,
AMRAP in Time Remaining of...
5 C2B Pull-Ups
5/5 DB Suitcase Step-Back Lunges @ heavy
15 Sit-Ups

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WORKOUT (Fitness)
ON A 22:00 RUNNING CLOCK...
120/100 Cal Bike/Row/Ski
Immediately Into,
AMRAP in Time Remaining of...
5 Ring Rows @ tough set-up
5/5 DB Suitcase Step-Back Lunges @ moderate
10-15 Sit-Ups

• Complete all 5 reps on one leg and then all 5 on the other. DB Held on side of the leg stepping back.
• RPE 6-7
• Daily Video: https://vimeo.com/794422042

Partner WOD

cash in hikilenkki then:

100 reverse lunge@40/30kg
100 sit up
100 thruster @40/30kg
100 up&down

cash out hikilenkki

Strength (load)

Overhead squats, 5 sets of 4.
2:30 send-off.

Score: total KG lifted.

Metcon (time)

100 Wallball shots for time.

Timecap: 5 minutes.

Metcon (time)

6 Rounds for time:
6 Hang power cleans 80/55kg
6 Push press 80/55kg

Timecap: 8 minutes

Accessory (optional):

100 Banded bicep curls
100 Banded tricep push downs.
*Split anyhow. Rest as needed.

Metcon (reps)

With continuously running clock:

AMRAP in 5 minutes of:
10 Strict pull-ups
20 Push ups
30 Air squats
AMRAP in 5 minutes of:
8 Strict pull-ups
16 Push ups
24 Air squats
AMRAP in 5 minutes of:
6 Strict pull-ups
12 Push ups
18 Air squats
AMRAP in 5 minutes of:
4 Strict pull-ups
8 Push ups
12 Air squats AMRAP in 5 minutes of:
2 Strict pull-ups
4 Push ups
6 Air squats

AMRAP 15

40 DU
20cal machine
10 single arm devils press@22,5/15kg

Glute Ham Raise

5 Sets Of 5

Go Every 2:30